The gymnastics and bodyweight movements are tough and often times exceed our abilities. But just the fight to achieve the movements, even one rep, can add so much more to your current fitness level and you are pushing yourself harder than the majority of even those in the fitness world.
SWOD (optional): Power Clean 90% x 1, 80% x 3 x 3
Metcon: “Ryan”
5 rounds:
-7 Muscles Ups (or sub of choice)
-21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
We weren't able to program a SWOD for yesterday, today is a chance to make up for it if you want to.
Post times to comments. cc
HSPU Day 12
ReplyDeleteSWOD: 255 x 1, 225 x 3 x 3
Metcon: 22:57 Rx'd. Don't think it was a PR this time
SWOD: Power Clean-55lbs worked on form
ReplyDeleteMetcon: Ryan in 22:47
5 rounds of:
7 muscle ups
21 burpees
SWOD: Power Clean 185x1, 165x3x3
ReplyDeleteMetcon: "Ryan" - 22:27 (Jumping MU's)
HSPU Day #12
ReplyDeleteSWOD: I did this yesterday but I worked up to 255x1, then I did dynamic effort deadlift instead of PC and did 325 9x1 on the :20 mark focusing on speed in the movement.
HSPU Day 12
ReplyDeleteI am hoping to start my 50 timed push ups today. Doing the 3 sets of 25 isn't getting me closer to 50 consecutive. Gotta try something different!
SWOD: Power Clean 80# x 1, 70# 3x3
ReplyDeleteMetcon: Ryan - 29:55 (varied modifications for MUs--assisted pull-ups, ring dips, MUs from floor, etc.)
SWOD: 185# working on form because mine is really crappy
ReplyDeleteMETCON: "Ryan" 26:4...something (jumping Mu's)
185 at 90% then 135 for form
ReplyDelete23:30 4 bar muscle ups, rest kneeling rings